Canned tuna may have a bad rep, but don’t knock it ‘til you try it. Canned tuna is surprisingly nutritious, easy, and affordable! It’s a great way to jazz up a simple dish, up the nutrient content, and add extra protein to keep you full and satisfied. 


At Spud, we only sell Ocean Wise seafood products. Ocean Wise is a seafood conservation program that certifies seafood products if they meet particular standards. All canned tuna from Spud is Ocean Wise certified, so rest assured you are shopping sustainably. 


If you’re cleaning out your pantry, or looking for fresh and new ideas for using canned tuna, check out these 3 “not your typical” canned tuna recipes. 


Avocado Tuna Melt Bites


These keto and gluten free friendly tuna melt bites pairs perfectly with a salad or as a tasty mid afternoon snack. 



  • 2 cans canned tuna, drained
  • ¼ cup mayonnaise
  • 1 medium avocado, cubed
  • ¼ cup Parmesan cheese
  • 1/3 cup almond flour
  • ½ tsp. garlic powder
  • ¼ tsp. onion powder
  • ¼ tsp. Chili flakes
  • Salt and pepper to taste
  • ½ cup coconut oil


  • Add drained tuna, mayo, parmesan cheese and spices to a bowl and mix 
  • Cube avocado and fold into the tuna 
  • Form the mixture into golf ball sized rounds and cover with almond flour 
  • Heat coconut oil in a pan on medium heat and fry the tuna balls until brown on all sides. 
  • Serve with chipotle mayo or as a protein to your salad 


Tuna and Veggie Stuffed Zucchini 


No fancy ingredients necessary for these Zucchini tuna boats but most definitely a change from the regular dinner menu! 


Canned Tuna Zucchini Boats


Your simple ingredients are zucchini, crushed crackers, sharp cheddar cheese, tomato, red onion, minced garlic, canned tuna and pepper. Find out how to put it all together on The Blond Cook’s Blog! 

Easy Canned Tuna Pasta 

Most ingredients in this dish can be found in your pantry! Simple ingredients and easy prep. You’ll have a hearty meal ready in a pinch. Serves 2-4.



  • 4 oz uncooked pasta of choice (we like whole wheat, gluten-free, or protein pasta)
  • 1 can drained tuna
  • 2 large garlic cloves, finely chopped
  • 2 tbsp olive oil
  • 1 tsp lemon juice
  • ½ cup finely diced onions
  • Salt and pepper
  • 1 tsp herb of whatever you have on hand (we like fresh or dried parsley, or dried chives)
  • Pinch of red pepper flakes 
  • ¼ cup peas (optional)
  • ¼ cup Parmesan cheese (optional)



  1. Bring salted water to boil. Cook al dente according to pasta instructions.
  2. While water is boiling, prepare other ingredients. Add onion and oil to a pan, and cook for 2-3 minutes. Add garlic and cook for 30 seconds.
  3. Stir in tuna, lemon juice, and herbs. Add red pepper flakes and peas, if using.
  4. Once pasta is cooked, save ~2 tbsp of the pasta water and add it to the tuna sauce. Stir well. Drain the remaining pasta and incorporate it with the tuna mixture. Season with salt and pepper to taste. Sprinkle with Parmesan if using.

Different ways to use canned tuna

What’s your favourite way to enjoy canned tuna? Let us know in the comments below!

SPUD has been delivering local and organic groceries in Vancouver and the lower mainland for the past 20 years, and now services Vancouver Island, Calgary, and Edmonton as well!

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